908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

Community Workout

Palo Duro CrossFit – CrossFit Workout of the Day Metcon (Time) Partner Workout! 4 Rounds for Time: 200m Run (Partner 1) 12 Dumbbell Static Lunges (L/R=1, 35/20, Rx+=Heavier) (Partner 2) 20 Alternating Box Jumps (24/20, Rx+=All the Way Overs) 24 Alternating Weighted Sit-ups...
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10/20/2017

Palo Duro CrossFit – CrossFit Weightlifting Snatch Grip Deadlift (4 x 3) Every 2 minutes for 8 minutes perform 3 Deadlifts. *Touch and Go (don’t drop bar) *All reps performed at one rep max of Snatch Workout of the Day 4.09.2017 CrossFit.com (Time) 30-20-10 Dumbbell...
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10/19/2017

Palo Duro CrossFit – Bad to the Bow Weightlifting Clean and Jerk (1 x 1) Every two minutes for 12 minutes perform the following: 6 – 50% 5 – 55% 4 – 60% 3 – 70% 2 – 85% 1 – 100% Workout of the Day Metcon (AMRAP...
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10/19/2017

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
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10/18/2017

Palo Duro CrossFit – CrossFit Weightlifting Good Mornings (06 Reps EOMOM for 10 Minutes ) *Start at a weight that you can do unbroken and build each set. Workout of the Day Metcon (Time) For Time 10 Power Snatches (95/65, Rx+=115/85) 10 Hand Stand Push-ups 800m Run 15 Power...
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10/17/2017

Palo Duro CrossFit – CrossFit Metcon Muscle-Up + Hand Stand Hold EMOM (AMRAP – Reps) EMOM for 10 Minutes: Odd: 30 seconds of Max Ring Muscle-Ups Even: 30 second Handstand Hold *Score is number of Ring Muscle-Ups *Scale = 3 Ring Rows + 3 Ring dips *RX+ = 25′...
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10/16/2017

Palo Duro CrossFit – Bad to the Bow View Public Whiteboard Workout of the Day 2 Minute Burpee Challenge (AMRAP – Reps) 2 Minute Sit Up Challenge (AMRAP – Reps) Metcon (AMRAP – Rounds and Reps) AMRAP in 14 Minutes in Partners Partner 1: Holds in Plank...
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10/16/2017

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Cluster + Hang Clean + Push Jerk (One Rep Max) 12 minute EOMOM: First 3 sets done at 60% of Max Clean and Jerk, then slowly build. *No dropping the bar during the complex Workout of the Day Metcon (Time)...
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Sunday Funday

Palo Duro CrossFit – CrossFit Workout of the Day Rx = 50/35 Nick (Time) 12 Rounds for time of: 10 DB Hang Squat Cleans 6 Handstand Push-ups on dumbbellsIn honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006To learn more...
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